Rogan josh cook-in sauce for chicken, fish, beans or pulses
We ate this last weekend after arriving back from a few days away, desperate to get away from bland food. This is a beautiful, aromatic cook-in sauce for vegetables, white fish or lean meat. People always ask for the recipe when I serve it up. It is equally nice with fish, chickpeas or chicken. You could also use it to reheat leftover cooked lamb or beef or as a cook-in sauce for peeled prawns. It stores well in the freezer so you could make a large batch, freeze in individual portions and thaw as needed. this amount of sauce is enough for 4 people, or 2 with leftover sauce to put in the freezer.
3 medium onions
3cm piece fresh ginger
2 large fat cloves garlic (optional)
1 tbsp virgin coconut oil (or olive oil if you can’t get coconut)
1 rounded tsp ground coriander
1 level tsp ground cardamom
1/2 level tsp ground cloves
1 level tsp ground cinnamon
1 rounded tsp turmeric
1/3–½ level tsp chilli powder (optional – avoid if you don’t like heat!)
1 x 65ml tin coconut milk (or 60g creamed coconut + 300ml/1¼ cups boiling water)
300ml/1¼ cups passata (sieved tomatoes) or 1 tin tomatoes, liquidized
1 tbsp chopped fresh coriander
A food processor/liquidiser
1. Finely dice the onion, grate the ginger and crush the garlic. Place in a saucepan with the coconut oil or olive oil and 1 tbsp water and sweat them with the lid on over a low heat until the onion begins to soften/go translucent.
2. Add the spices and sweat for a few more minutes.
3. If using creamed coconut, dissolve it in the boiling water and place in a food processor. If using coconut milk place in processor with around 200ml water. Add two thirds of the onion mixture and process until smooth.
4. Put the processed mixture back into the pan and add the passata and fresh coriander. Simmer 5 mins, then season to taste with pepper.
5. Freeze in containers ready for future use or use it for cooking any of the ideas below.
6. Serve with brown rice.
Cook-in ideas (just heat sauce in a heavy bottomed saucepan to prevent burning, add your ingredients to be cooked, then cover with a lid):
- Fish & veg: Allow 100-120g white fish (skinned and cut into 2.5cm cubes) and 2 cups of broccoli florets or thawed/fresh peas per person. If using broccoli, cook it in the sauce until almost done, then add the fish, which only takes a few minutes. If using peas, you can add the fish and peas at the same time.
- Chicken & veg: Allow 100g chicken fillet (cut in 1cm slices or 2cm cubes) plus 2 cups sliced runner beans or broccoli florets per person. Heat the sauce, add everything else, cover with lid and cook till done, stirring occasionally (around 10 minutes).
- Chickpeas & veg: Allow 1 cup of cooked drained chickpeas plus 2 cups green veg (eg. broccoli florets or green beans) per person. Throw the whole lot in to the simmering sauce, cover with a lid and cook for around 8 minutes until the vegetables are softened but not overcooked.
Why this is good for you:
Research shows that all spices have anti-aging, antioxidant, health boosting properties. Onions and garlic are great sources of soluble fibre, which feeds the helpful gut bacteria needed for proper digestion, mental clarity and clear skin. Soluble fibre also binds to natural and man-made toxins (such as chemicals, used-up hormones and medications) in your digestive system, ensuring that they exit the body quickly and as safely as possible.